Turning sixty can be associated with a more sedentary lifestyle. According to the Centers for Disease Control and Prevention, however, older adults realize significant health benefits from regular physical activity. Cardiovascular exercises such as running not only help support weight loss and strong bones, they also help reduce your risk of several preventable conditions. If you're considering beginning a running routine as part of a plan of improved fitness, you've chosen an activity that is efficient, effective and inexpensive. Individuals over the age of 60 can enjoy the health benefits of running just like younger individuals.

Preparing Your Body for Running

Step 1

See your physician for a full medical checkup before embarking on any program of increased physical activity. The American Council on Exercise explains that while it's important to be physically active at all ages, older adults may have preexisting medical conditions such as arthritis that restrict the types of activities they can engage in. Having a full medical checkup prior to beginning to run can assure you and your physician that running is appropriate for you. Conditions such as arthritis may be offset by running on a surface that offers less impact than cement or asphalt.

Step 2

Purchase a pair of running shoes that fit properly, provide adequate support, and can absorb the impact of the activity. According to the American College of Sports Medicine, approximately 85 percent of individuals wear shoes that are too small for their feet. Your feet tend to increase slightly in size throughout the day and when exercising, so it's important to find running shoes that allow for a small amount of increase in the size of your feet. Consider purchasing an additional pair of running shoes once you find the perfect pair and alternating, to increase the life of your shoes.

Step 3

Stretch and warm up for at least 10 minutes prior to running. The American Heart Association cautions that the ability of your muscles to respond to changes in activity decreases with age. Warming up your muscles, by walking first and stretching the muscles of your legs, can reduce the risk of injury. Stretching should be done gently, gradually loosening the muscles for running.

Step 4

Work up to your running goals, including intensity, speed and time. Individuals who are over 60 and haven't exercised regularly for awhile should begin slowly, with short-duration, low-intensity running of approximately 5 minutes. As you become more physically fit, gradually increase the intensity, speed and length of time spent running. Your running goal is as individual as you are, but the American Council on Exercise recommends that you get at least 30 minutes of cardiovascular exercise daily.

About the Author

Maura Banar has been a professional writer since 2001 and is a psychotherapist. Her work has appeared in "Imagination, Cognition and Personality" and "Dreaming: The Journal of the International Association for the Study of Dreams." Banar received her Bachelor of Arts in psychology from Buffalo State College and her Master of Arts in mental health counseling from Medaille College.